October 31, 2023: Variety, SW

walk early A few WM on the front porch, managed to actually get, after a failed on, an 8 kg windmill break Rings: usual break SW: 00:00 32 kg x left x 10 01:00 32 kg x left x 10 02:00 32 kg x left x 10 03:00 32 kg x left x 10 05:00 32 kg x left x 10 6:00 32 kg x left x 10 stopped at 08:00 Avg = 137, Max = 150

October 30, 2023: Variety/Recovery

WM: bw x 1, 2, 4 kg x 2, all lf Pistol: 8 kg, one each side, didn't really go at all on either side 1-leg DL: 24 kg, contralateral, 1, 1 each way Rings: FL break Rings: FL, break StC + Kip Ext x 7 break SW: 32 kg x lf x 10's on the :60, 4 sets

October 29, 2023: Variety

Long ride home from meet yesterday, no lifting, walked a mile or two Today: Rings: FL SW: 32 kg x 10L, 10R on the 1:15 (on 1-min rest, so about 1:15 start-to-start) break Rings: FL SW: 32 kg x 10L, 10R on the 1:15

October 27, 2023: IPL North American Championship

Last year, took 1 squat, 1 bench, and 3 DL's to set a new personal DL record and a US record in the USPA This year, opened with the same SQ and BP but took 3 of each then failed on my 3rd DL SQ: 85, 90, 95 BP: 75, 77.5, 80 DL: 155, 165, failed at 172.5

24 October 2023:

walk break walk break Rings: FL break Rings: usual break

23 October 2023:

Yesterday, Sunday, just a walk in the afternoon. Today, Monday walk break WM: nice session of bw x 1, 4 kg x 2, 6 kg x 3 on the front porch - arguably the best WM session of the last few years. break Rings: usual walk more

21 October 2023: BP

Yesterday, short walk and usual rings stuff Today: short walk usual rings stuff a few swings while teaching, probably 30 total with a 32 kg and one-handed. BP: 135 x 5 150 x 3, 3 160 x 2 NB: I didn't bench enough this cycle - I was, however, making all sorts of progress with t-spine and shoulder mobility, and I've also been dealing with epicondilytis (sp?) so this will do. At the upcoming meet, will open with 75 kg, which is 165 lbs, and probably skip the other two. A couple of years ago, I managed 87.5 kg - need to get back to that, at least, and would be nice to see 100 kg some day.

19 October 2023: SW, BP

walk break WM - a few bw, a few 4 kg, 6 kg didn't feel good today, still playing with gooseneck wrist break Rings: usual Superset today: SW: 32 kg x 10L, 32 kg x 10R on about the 1:30 BP: 135 x 2 SW: as above BP: 145 x 3 SW: as above BP: 155 x 3 Enough swings, 60, for today BP: 165 x 3 - 3rd rep may have had a little down-and-up in the middle, not sure, but it's our first 165 x 3 this cycle so we'll take it BP: 175 - had to abort first try because I was too far down on the bench, tried again but failed.

October 18, 2023: SQ

walked a good deal while away on Sunday, October 15, did a few DL's up to 335 lb (152 kg) Travel Monday Off/easy Tuesday Today, Wednesday walk Rings: FL walk Rings - usual (including another FL) break WM: 4 kg x lf x 1-2-3 ladder. Interesting that straightening my wrist seems to bother my disc - I think it makes me round my t-spine a little, will continue to pay attention to this. SQ: 65 kg x 2 75 x 3 80 x 2 85 x 1 90 x 1

October 11, 2023: DL

walk Rings - usual break walk again (total 4.2 miles today so far) move porch furniture. DL: 125 kg x 3 double over 145 x 3 l/u (favored) Short on time, meet is in two weeks and 2 days, will see about DL'ing in AZ.

October 10, 2023: BP

walk rings - usual walk again long break WM: bw x 1, 4 kg x 1, 6 kg x 1, 1, all lf - progress. Am a little concerned I'm rotating somewhat on the left - that's the good - side in my lumbar more than I ought to. BP: 135 lb x 3 - took first rep very slowly, feels prudent to stretch things out this way 145 x 5 (6 last time) 155 x 4 (5 last time) 165 x 1, 1, 1, fail (2 last time)

October 9, 2023: SQ

walk rings: FL break Rings: usual (FL + short rest + StC + kip extensions x 5-7) break WM: on the porch, several each side w/ bw, 4 kg, and for the first time in a long time, 6 kg short break SQ: 65 kg x 1 75 x 4 (skipped last week's set at 70) 85 x 4 (skipped last week's set at 80, and this is up from last week's 3 reps @ 85 kg) best reps @ 85 this cycle 90 x 2 - last one was slow through the sticking point but it never stopped, best reps @ 90 kg this cycle short break SW: 00:00 32 kg x left x 10 01:15 32 kg x right x 10 02:30 32 kg x left x 10 03:45 32 kg x right x 10

October 7, 2023: Variety

Been very busy, not always eating the way I want, but nonetheless woke up at 152 lb even today, right on schedule. walk Rings: usual a few swings while teaching walk

October 6, 2023: DL

walk a few times long break zero warmup, short on time DL: 125 kg x 1 double over 135 x 1 r/u 145 x 1 l/u 155 x 1 l/u 165 x 1 l/u - slow grind but didn't stop 155 x 1 l/u - basta

October 5: Variety

Off day before heavy DL day - walk, some bw windmils, some bar hangs, not much else

October 4, 2023: BP

walk walk again Rings: usual walk again BP: 135 lb (~60 kg) x 2 145 lb (~65 kg) x 6 (5) 155 lb (~70 kg) x 5 (4) 165 lb (~75 kg) x 2( 1, 2) 170 lb x 1

October 3, 2023: SQ, SW

walk walk again Rings: usual SQ: 70 kg x 4 75 x 5 80 x 4 85 x 3 90 x 1 - don't want to be a pig about it, haven't done 90 in a while short break SW: 48 kg x 2h x 5 sets of 5 reps on the :60

September 30, 2023: DL

A few swings while teaching DL: 125 kg x 5 double over 135 x 5 r/u (favored) 145 x 3 l/u (least favored) 155 x 1 r/u